Comparing Nutrients in 7 ounces Baked White Potatoes VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Baked White Potatoes	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	6.3% 183kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	1.64% 1.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.99% 0.71g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	2% 20mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16% 1.27mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	54% 1.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.3% 149mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.45% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Baked Whole White Potatoes have 15.1 times more Vitamin B3, 3.5 times more Vitamin B5, 3 times more Vitamin B6, 2 times more Vitamin B9 and 63 times more Vitamin C than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.5 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B1 and Vitamin K per 7 oz.
• Both Baked Whole White Potatoes as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Baked Whole White Potatoes have 3.7 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 20.1 times more Calcium, 1.7 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 3.3 times more Manganese, 1.6 times more Phosphorus, 19.8 times more Selenium and 2.4 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 7.4 times more Carbohydrate, 2.6 times more Sugars and 2.3 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 27.8 times more Fat, 19.8 times more Saturated Fat, 11.1 times more Omega 3, 30 times more Omega 6 and 4.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy per 7 oz.
• Both Baked Whole White Potatoes as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.